This summertime has been a hot one, filled with some of the highest temperatures and UV indexes we’ve seen in decades. For many, that doesn’t qualm the internal desire to pack up the car and jet off to enjoy an outdoor adventure---hiking with a buddy, boating on the lake, volleyball at the beach or even lounging in the backyard with a summertime drink.

While many of these ‘adventures’ include fun gear like a glass water bottle, a hat, or perhaps a newly crafted Spotify playlist, the most important items you can’t leave the house without are a natural and good-for-you sunscreen and skin-loving foods. Sun exposure is no joke and we’ve got a whole routine to keep our largest organ happy and healthy throughout the summer months.

1. Use Skin-Nourishing Lotions

When looking for a natural sunscreen, it should contain ingredients like zinc, raspberry, carrot and sunflower oils--all of which have properties that protect both layers of the skin affected by harmful UVA and UVB rays. Virgin Coconut oil naturally has SPF 4 and has antioxidants to protect the skin from harmful radiation. Keep in mind none of these products should be used alone, but rather in a homemade mixture or in those found at a natural grocery store.

If you do happen to get a burn, emu oil and tallow are time-tested favorites for supporting the healing process and returning moisture to your skin.

2. Eat Skin-Supporting Foods

Topical products are certainly the place to start when protecting the outer layer of your skin, but it’s also important to nourish your skin from the inside. Foods like carrots, salmon, eggs and avocados all have properties that help with anti-aging and can overall defend our bodies from the effects of sun damage. They also strengthen and repair hair, skin and nails to enhance your skin’s radiant glow.

3. Increase Nutrient Absorption with a Probiotic

Then, to take things a step further, when consuming many nutrient-dense foods, the absorption of those nutrients inside your body is just as important as consuming the good stuff in the first place. While it may feel like the absorption is a bit out of our control, the key way to support the effectiveness of this process is to satiate the gut with strong bacteria.

You do this by taking a potent probiotic. The thriving bacteria found in probiotic strains are necessary for the development and maintenance of the immune system. In turn this reduces inflammation, produces important functional compounds like antioxidants, and allows for nourished skin.

 4. Supplement with Collagen

Another key thing to think about is how your body produces its own defenders and strengtheners against potential sun exposure and skin damage. Collagen is a key protein that keeps the shape and functionality in bones, tendons, ligaments, cartilage and skin. When enough collagen isn’t created naturally, we look to adding this protein back into our diet through supplementation. This nutritional building block is key to repairing damaged cartilage and bone and promotes a healthy digestive tract and skin. 

While there’s nothing wrong with a little sun exposure, you do have to be aware of how much is too much. Lathering healing lotions on our body and consuming skin-loving foods and supplements are key ways to protect that glowing skin of yours. Plus, you’ll have one less thing to think about when enjoying that paddleboard ride this weekend.